CrossFit Belleville – WOD

WarmUp

Dynamic Warm up

Jog

Run

knee hug/lunge/Samson stretch

Bear

Crab

Inch worm/push up

Frankestein

Skill

Double Tabata

Hollow hold

Superman

Mobility/Prep

Metcon set up

5 reps each movement

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 min

200 single unders

30 KBS

40 BJ

50 DB / KB deads

40 synchro squats

30 synchro situps

20 synchro burpees